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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, March 22, 2018

Competitive Bodybuilding And Powerlifting

While competitive bodybuilding and powerlifting act as terrific deadline creators, do not enter without expecting competition from drug users. Testing is either non-existent or such a joke that some of the most prominent “naturals” are well-juiced.

A much more realistic and fair type of competition is to set up something informal with a training partner, friend or pen pal. Make it bodyweight related for maximum reps for each exercise, e.g., squat 150% bodyweight, bench press bodyweight, and barbell curl 50% bodyweight. Set the date of the competition a few months away, structure a training cycle to peak on the meet day, gear yourself up for it, apply yourself with zeal to the preparatory training, and then give forth of your very best on the big day.

Alternatively, compete with yourself. Add an end-of-cycle test day to each of your programs. On the test day perform a fixed challenge workout radically different from how you normally train. Each time you do it, give your all to bettering what you did the previous time. Take a few days rest from your previous workout prior to the test session. Here are some suggestions:

Maximum reps in the squat with 100, 135 or 185 pounds.

Maximum reps in the bench press with 135 pounds.

Maximum reps in the deadlift with 150 or 200 pounds.

You could impose a time limit if the reps will be very high, e.g., maximum reps within 15 minutes; and you could use percentages of bodyweight rather than fixed weights. You could even get away from regular weight-training exercises for competition days, or use a mixture. Use your imagination and find some movements you would enjoy performing. For example, you could perform your maximum number of floor pushups (perhaps put a time limit on it), walk with a given pair of heavy objects for time, hold a 2-inch bar loaded to 100 pounds for time, etc.

Health & Diet

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.